“Lift heavy” seems like the answer to everything nowadays, right? Show
While weightlifting is beneficial for lots of reasons — especially for women — it’s not required to build strength and sculpt your body. For many people, getting a workout on with your own body weight is enough. Whether you work out at home or want to give the dumbbells a rest, we’ve put together a list of 13 body-burning moves that require no weights. To see strength success, practice your routine two to three times per week. Keep reading to learn how many sets and reps each move needs. And don’t be fooled by the lack of equipment. This mix of cardio, plyometrics, and bodyweight exercises will still work you hard. Warm up before you start. Five minutes of brisk walking or jogging will do the job. Stretch or foam roll afterward to minimize soreness. 1. Rotational jacksA twist on a jumping jack, rotational jacks are a good way to kick off a workout. They’ll get your heart rate up and muscles warm. Directions:
2. Plank reach-undersPlanks are a basic (but not easy!) exercise that provide full-body benefits. Adding the reach-under targets your core even more. Directions:
3. Step-upsStep-ups will burn your lower half. Plus, they’re great for working on balance and stability, too. Directions:
4. Mountain climbersNo need for weights when you can do a few sets of mountain climbers. Supporting your own body weight — in combination with the knee drive — will have your muscles, and lungs, on fire. Directions:
5. Squat jumpsPlyometrics are exercises that require your muscles to exert a lot of force in a short period of time. Squat jumps are a prime example. You’ll get a lot of bang for your buck with just a few sets of these. Warning: They’re high-impact, so if your joints are sensitive, proceed with caution. Directions:
6. BurpeesAnother type of high-impact plyometric exercise, burpees are a full-body move that will torch calories quickly. Directions:
7. Standing side hopsLateral (side-to-side) movements are an important component of a well-rounded exercise regimen. Standing side hops are great for hip and ankle mobility. Directions:
8. PullupsA standard pullup is challenging to complete, even for avid exercisers. Its payout is worth it, though. Use a pullup band for assistance and still reap the benefits. Directions:
9. Squat pulsesHolding a squat position and pulsing there increases time under tension, or the amount of work your muscle does during a workout. Feel that burn! Directions:
10. Flutter kicksAlthough they target your core, flutter kicks also zero in on the hips. Three sets of these will have you feeling it the next day. Directions:
11. PushupsFoundational but not a cinch, pushups require upper body strength, yes, but also core and lower-body stabilization. Easily modifiable (drop to your knees or perform off an elevated surface like a bench), they’re a universal exercise. Directions:
12. Broad jumpsYet another high-impact move (noticing a pattern here?), broad jumps require lots of force, thus they burn lots of energy. Directions:
13. Split squatsAny exercise that works your glutes, quads, and hamstrings — the largest muscles in your body — is bound to pay out big. Split squats are just that. Directions:
Weights aren’t required for a body-burning workout. Mix and match these 13 bodyweight exercises to see results in just a month or two. Remember: Eating a healthy, balanced diet is the other piece of the puzzle. While you won’t see real changes without addressing your diet, you can still be strong and powerful. Share on Pinterest Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit — whatever that may be! She was featured in Oxygen magazine’s “Future of Fitness” in the June 2016 issue. Follow her on Instagram. Can home workout build muscle without equipment?In fact, you can build muscle, lose fat and get in the best shape of your life without even walking out the door. For example, the bodyweight staple of press-ups are a great place to start. “Push-ups are a great exercise movement to help improve upper body pushing strength.
Can you workout at home and gain muscle?This supposition is based on the notion that bodyweight home workouts are inferior for building muscle. However, fortunately, this notion is wrong. We actually have strong evidence to suggest bodyweight exercises can build muscle just as effectively as weights.
How can I build muscle in 30 days at home?Rounds 1, 3 & 5. Exercise #1: Pull-Ups (10 Reps). Exercise #2: Deep Push-Up (10 Reps). Exercise #3: Floor Crunch (40 Reps). Exercise #4: Air Squat (30 Reps). Exercise #5: Hand-Stand Push-Up (10 Reps). Exercise #1: Suspended Bicep Curl (10 Reps). Exercise #2: Dip (10 Reps). Exercise #3: Plank Oblique Crunch (20 Reps Per Side). |